Supported Camel Variation

All of the lift, none of the reach

In full Camel, the hands reach back to the heels, which can tempt the hips to drift back and the lower back to crunch. Keeping the hands on the lower back removes that reach, so you can concentrate on lifting the chest and keeping the hips over the knees. It is a complete backbend in its own right, not just a stop on the way to Camel.

How to do Supported Camel

• Kneel with your knees hip-width apart and a blanket under them if needed
• Stack your hips over your knees, and press the tops of your feet down or tuck your toes
• Place your palms on your lower back or the top of your buttocks, with your fingers pointing down
• Breathing in, lift the breastbone and draw your elbows gently toward each other
• Press your shins down, and keep your thighs close to vertical as your chest rises
• Keep your chin slightly tucked, hold for 3 to 5 breaths, then rise with your chest leading

Common mistakes

• Letting your hips drift behind your knees
• Dropping your head back, which strains the front of the neck
• Squeezing your lower back rather than lifting through the upper back
• Rising with the head first, which can leave you feeling dizzy

When to move on to Camel

• Your hips stay over your knees for 5 steady breaths
• You can breathe easily and your lower back stays comfortable
• You can try toes tucked with one hand reaching for a block by your heel
• If your lower back complains, staying with this version is the better practice

Who should take care

Avoid this pose with a recent neck or lower-back injury, and pad your knees if they are sensitive. Keep the backbend small with high or low blood pressure, or if you tend to get dizzy. After you come up, sit on your heels for a few breaths before folding into Child's Pose, since moving straight from a backbend into a fold can feel abrupt.